Calcium

Calcium is important whether you are vegan or not, and you should ensure you are meeting your RDA: 700 mg for adults (UK).

We need calcium for strong bones (along with its super sidekick Vitamin D, which helps us to absorb it). Calcium is essential for your body’s growth and development, so as well as eating plant foods rich in it, make sure you eat lots of fruit, vegetables, and protein.

The foods listed below are better sources of calcium than cow’s milk (or other dairy products):

Food

Serving

Calcium (mg)

Non-dairy fortified milks, e.g. soya, almond, coconut, hemp, oat

250ml

300

Individual yoghurt portion

150 gr

150

Tofu (calcium-set) e.g. Cauldron plain tofu

One 250 gr pack

500

Kale boiled

80 gr

120

Raw watercress

80 gr

130

Brazil nuts

30 grams (small handful)

130

Pak choi

100 gr

105

Dried figs

100 gr – four to six pieces fruit

250

Orange

1 medium

50

‘……..there are lots of other non-dairy sources of calcium including fortified soya products, pulses, nuts, seeds and white bread. Additionally, fresh fruit and vegetables contain a number of key vitamins, minerals and trace elements that are good for bones’